What Is 4-7-8 Breathing Technique For Stress Relief? Know How It Helps To Reduce Anxiety

4-7-8 Breathing Technique: Stress and anxiety are insidious companions that often engulf our lives, making it challenging to find calm and clarity. They can creep in through work pressures, personal relationships or even social media. Before we know it, they've taken over, leaving us feeling overwhelmed and drained. Thus, it becomes necessary to find peace and reduce anxiety and one of the simplest and most effective ways to achieve this is through conscious breathing techniques.

The 4-7-8 breathing technique, also known as the "Relaxation Breath" or "Complete Breath," is a popular method for promoting relaxation and reducing stress. This technique is not exactly the same as Pranayama, although it does share some similarities. Its calming effects have made it a favourite among wellness enthusiasts, leading to its widespread fame and adoption. Regular practice can lead to improved sleep and reduced anxiety.

How To Perform?

Developed by Dr. Andrew Weil, this technique is really effective in promoting quality sleep and helps to calm the mind and body. To perform it, inhale through the nose for a count of four, filling the lungs completely. Hold your breath for a count of seven, allowing the body to relax. Exhale slowly through the mouth for a count of eight, slowly releasing any physical or mental tension. This technique slows the heart rate, lowers blood pressure and promotes relaxation.

Breathing is the simplest way to reduce stress (Imae Credits: Canva)

Benefits Of 4-7-8 Breathing Technique

It calms the mind by slowing down brain activity, promoting relaxation and reducing mental chatter. Regular practice leads to increased focus, clarity and mental calmness, making it easier to tackle daily tasks.

This powerful technique helps in reducing stress by activating the parasympathetic nervous system which counters the body's stress response. Regular practice leads to decreased cortisol levels, reduced anxiety and improved mood.

The 4-7-8 technique helps regulate sleep patterns by promoting relaxation, reducing stress and calming the mind. It also leads to improved sleep quality, increased sleep duration and enhanced overall well-being.

This method trains the body to respond to stress more effectively by strengthening the parasympathetic nervous system. Regular practice leads to increased resilience.

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